Soreness vs. Pain-Be sure you can tell the difference

I ask my patients to explain their pain to me in as much detail as possible in order to put the puzzle pieces together throughout their plan of care.

(All of my current patients are likely sick of hearing me talk about “puzzle pieces” …oh well!)

I ask them for the exact location, type of pain sensation, when it started or what makes it feel better, and if/how it impacts their daily activities….and the more specific the better!

Often times, the reason people seek physical therapy in the first place is the presence of some sort of pain…but not all types of pain and discomfort are created equal. More often than not, especially when the patient lived an otherwise sedentary lifestyle, starting a therapeutic exercise program can elicit some form of muscle soreness. This is why it is essential for the patient to understand the difference between soreness and pain when describing their symptoms and activity tolerance to their PT.

There are many benefits to exercise…including the potential for improved physical and mental well-being!

During exercise, we fatigue our muscles, and the effects usually aren’t felt until a day or two afterward. This next part may sound scary…but I assure you it’s not! Micro tears in the muscle occur during exercise, which is what causes the dull aches, soreness and muscle weakness. The body’s response to the micro tears is to repair and rebuild stronger! Many of you might feel a peak of soreness the following day, but the discomfort gradually dissipates.

*Muscle soreness is a healthy and expected result of exercise BUT pain could indicate injury.

Many of you might be wondering…why is soreness a healthy and expected result of exercise? It is actually quite simple: In order to make physical improvements, your body must be pushed to an appropriate level where those physical gains can occur. The key to maximizing exercise gains and minimizing injury risk is to understand your activity threshold. This is not always easy…which is why it can be incredibly helpful to seek guidance from a physical therapist.

What are some ways to stay ahead of muscle soreness?

Understand your body’s limits, prepare and condition your body for the activity ahead, stretch and perform recovery techniques post-activity, properly fuel and hydrate, and allow your body sufficient rest

When is pain or discomfort actually a red flag that needs to be addressed clinically?

When discomfort and sharp pain are persistent, whether you’re resting or active, that is a red flag.

Pain is very personal and each patient that I see has different levels of pain tolerance. No two bodies are alike so why would we expect their pain to be exactly alike? The degree of injury does not always equal the degree of pain. Take a peek at the descriptors below to help you determine if you’re experiencing normal muscle soreness or pain.

Muscle Soreness:

• Tender to touch muscles, tired or burning feeling when exercising, stretching feels good but is also a struggle!

• Dull, tight, achy feeling at rest 

• Onset- 24-72 hours after activity

• Duration- 2-3 days

• Felt in muscles, not joints 

• How can it get better?- Stretching, movement, appropriate levels of rest and recovery techniques, exercise your body with a different type of activity than the one that caused the soreness

• What makes it worse?- Sitting still, remaining sedentary, poor diet

Pain:

• Ache, sharp pain at rest and/or when exercising

• Onset- During exercise or within 24 hours of activity

• Duration- Could linger if not properly addressed

• Can be felt in both muscle or joints 

• How can it get better?- Ice, rest, certain movements (not in the case of serious injury, best to check with a PT or physician to confirm)

• What makes it worse?-Continued activity after appropriate rest and recovery 

• What should you do?- Consult a health professional if pain is extreme or lasts more than 1-2 weeks

How can a Physical Therapist help?

A physical therapist can perform a variety of physical assessments to determine your exercise readiness and identify potential injury risk. Additionally, your PT can recommend and prescribe you certain exercises to prepare you for your sport or activity.

A physical therapist, unlike other professions in the health and fitness industry, can perform manual therapy techniques to compliment your exercise program, further improve mobility and motor control, and address pain.

If an injury is present, your PT will assist your recovery in the following ways: Pain management, Identify and address all potential contributing factors, Patient education, Activity modification, Prescribed movement, Manual (hands-on) therapy

Questions? Contact Plus Forte today!

Email: courtney@plusforte.co

Phone: 978-590-6951